Vitamin B6, also known as pyridoxine, pyridoxal or pyridoxamine, is a micronutrient that is part of the B complex, sharing common characteristics and benefits among the group’s nutrients. It plays a key role in the body, being involved in nearly 100 chemical reactions, including metabolic, hormonal, immune, liver and other vital activities.
According to a study carried out by the Psychobiology Program of the Department of Psychology and Laboratory of Nutrition and Behavior at the Faculty of Philosophy, Sciences and Letters of Ribeirão Preto (FFCLRP) at USP, the absence of this vitamin can compromise the functioning of the organism and the performance of the central nervous system.
“The body is not capable of synthesizing the B complex vitamins on its own, making it necessary to consume foods that contain the vitamin or use supplements”, says Paula Molari Abdo, pharmacist for USP, technical director of Formularium compounding pharmacy, specialist in Pharmaceutical Care from USP and member of ANFARMAG (National Association of Master Pharmacists).
According to the specialist, vitamin B6 deficiency can occur in cases of excessive protein intake, intense practice of physical exercises, pregnancy, people undergoing dialysis or use of drugs with an antagonistic effect to pyridoxine, such as isoniazid, penicillamine, hydralazine, cycloserine and thiazolidones. “These drugs form complexes with the vitamin molecule, inhibiting its function”.
To better understand the mechanisms of vitamin B6, the pharmacist lists the most important facts about this micronutrient:
Helps metabolism and prevents anemia
Vitamin B6 assists in the production of hemoglobin, responsible for transporting oxygen in the bloodstream by red blood cells. One of the benefits of this vitamin is present in energy metabolism within cells.
“This is because these substances help break down carbohydrates, lipids and proteins, converting them into energy. In this way, cells are able to operate properly, receiving stimuli for their reproduction. In addition, the vitamin plays the role of controlling the level of glucose in the brain and absorbing iron efficiently, preventing or alleviating anemia”, explains Paula Molari.
Helps balance mental health
Vitamin B6 participates in the synthesis of hormones/neurotransmitters such as dopamine, serotonin, noradrenaline, melatonin and gamma-aminobutyric acid (GABA), which blocks impulses between nerve cells in the brain. “All of them regulate good mood, pleasure, well-being and relaxation, inhibiting anxiety, stress, pain and depression”.
Research at the University of Reading, UK, confirmed these effects with 478 volunteers (men and women) with anxiety and depression, dividing them into three groups. One of them consumed daily doses of vitamin B6 pills. The other, B12 supplementation, while the last received a placebo. At the end of the study, people who took the B6 pill noticed improvements in anxiety and depression. In turn, B12 brought other advantages, such as the increase in visual reflexes after specific tests.
Stimulates brain/cognitive functions
Hormones such as serotonin and norepinephrine are promoted by the action of vitamin B6. It also interferes with the formation of the myelin sheath, which covers nerves and participates in nerve impulse conduction. “Consequently, B6 stimulates concentration, memory, mood and attention, and is also important in the prevention of depression and anxiety”, points out the pharmacist.
In addition, several studies suggest that vitamin B6 may have a beneficial effect in children with learning and behavior disorders, in particular ADHD (Attention Deficit Hyperactivity Disorder).
Decreases symptoms of premenstrual tension (PMS)
Research from the University of Reading, UK, also associated daily supplementation of magnesium and vitamin B6 in the relief of symptoms related to premenstrual tension.
With a mean age of 32 years, 44 women received four forms of treatment daily for one menstrual cycle: (1) 200 mg of magnesium, (2) 50 mg of vitamin B6, (3) 200 mg of magnesium + 50 mg vitamin B6 and (4) placebo. The study found a significant reduction in several PMS symptoms among the group receiving 200 mg/day of magnesium + 50 mg/day of vitamin B6.
Prevents cardiovascular diseases
Vitamin B6 participates in the regulation of homocysteine levels, a substance that, in excess, can damage the walls of blood vessels. In addition, the nutrient helps control cholesterol and maintain blood pressure at optimal levels, avoiding problems such as arteriosclerosis and heart attack.
“A lack of vitamin B6 can encourage plaque buildup in blood vessels. Over time, it is possible to have a heart attack or stroke. In these cases, vitamin B6 supplementation can help in the medical treatment, either in the reversal of the condition or in the management of blood pressure and cholesterol levels”.
Fights joint inflammation
Low levels of vitamin B6 have been linked to symptoms of rheumatoid arthritis. Research published in the European Journal of Clinical Nutrition noted the anti-inflammatory benefits of vitamin B6 supplementation in patients with arthritis.
In the study, 35 adults with rheumatoid arthritis were given 5 milligrams a day of folic acid, or 5 milligrams of folic acid plus 100 milligrams of vitamin B6 for 12 weeks. The conclusion was that vitamin B6 supplementation was successful in the inflammatory response in patients with rheumatoid arthritis.
Benefits pregnancy and breastfeeding
Pregnant and breastfeeding women need an additional dose of vitamin B6 to compensate for the baby’s needs. Vitamin B6 assists in the metabolism of consumed protein, which will be used in the production of breast milk.
“To ensure the intake of ideal levels of vitamin B6 during this period, the ideal is to seek medical help, which will supplement the nutrient according to the needs of the pregnant woman”, advises Paula Molari.
Foods Rich in Vitamin B6
Sources of animal origin (pork, beef, poultry, milk, beef liver, salmon, shrimp, heart, tuna, eggs, among others) and sources of vegetable origin (avocado, banana, whole grains, white beans, soy, germ wheat, peas, nuts, potatoes, oats, pistachios, spinach, watermelon, tomatoes, among others).
According to the pharmacist, the amounts should be established according to the physiological needs, taking into account gender, age, health history, continuous use medications, among other factors. But, generally, the ideal to be consumed is 5mg daily, both for healthy women and men.
Effects of overconsumption
Although pyridoxine has low toxicity, doses of 200mg/day can cause neurological intoxication, such as weakness, numbness and/or pain in the nerves (usually in the hands and feet), and digestive disorders, such as diarrhea, nausea and intestinal cramps. “Hence the importance of consuming supplements only under medical guidance. Low or close to recommended doses can be prescribed by nutritionists and pharmacists. Higher doses can only be prescribed by doctors”, concludes Paula Molari Abdo.
Vitamin B6, also known as pyridoxine, pyridoxal or pyridoxamine, is a micronutrient that is part of the B complex, sharing common characteristics and benefits among the group’s nutrients. It plays a key role in the body, being involved in nearly 100 chemical reactions, including metabolic, hormonal, immune, liver and other vital activities.
According to a study carried out by the Psychobiology Program of the Department of Psychology and Laboratory of Nutrition and Behavior at the Faculty of Philosophy, Sciences and Letters of Ribeirão Preto (FFCLRP) at USP, the absence of this vitamin can compromise the functioning of the organism and the performance of the central nervous system.
“The body is not capable of synthesizing the B complex vitamins on its own, making it necessary to consume foods that contain the vitamin or use supplements”, says Paula Molari Abdo, pharmacist for USP, technical director of Formularium compounding pharmacy, specialist in Pharmaceutical Care from USP and member of ANFARMAG (National Association of Master Pharmacists).
According to the specialist, vitamin B6 deficiency can occur in cases of excessive protein intake, intense practice of physical exercises, pregnancy, people undergoing dialysis or use of drugs with an antagonistic effect to pyridoxine, such as isoniazid, penicillamine, hydralazine, cycloserine and thiazolidones. “These drugs form complexes with the vitamin molecule, inhibiting its function”.
To better understand the mechanisms of vitamin B6, the pharmacist lists the most important facts about this micronutrient:
Helps metabolism and prevents anemia
Vitamin B6 assists in the production of hemoglobin, responsible for transporting oxygen in the bloodstream by red blood cells. One of the benefits of this vitamin is present in energy metabolism within cells.
“This is because these substances help break down carbohydrates, lipids and proteins, converting them into energy. In this way, cells are able to operate properly, receiving stimuli for their reproduction. In addition, the vitamin plays the role of controlling the level of glucose in the brain and absorbing iron efficiently, preventing or alleviating anemia”, explains Paula Molari.
Helps balance mental health
Vitamin B6 participates in the synthesis of hormones/neurotransmitters such as dopamine, serotonin, noradrenaline, melatonin and gamma-aminobutyric acid (GABA), which blocks impulses between nerve cells in the brain. “All of them regulate good mood, pleasure, well-being and relaxation, inhibiting anxiety, stress, pain and depression”.
Research at the University of Reading, UK, confirmed these effects with 478 volunteers (men and women) with anxiety and depression, dividing them into three groups. One of them consumed daily doses of vitamin B6 pills. The other, B12 supplementation, while the last received a placebo. At the end of the study, people who took the B6 pill noticed improvements in anxiety and depression. In turn, B12 brought other advantages, such as the increase in visual reflexes after specific tests.
Stimulates brain/cognitive functions
Hormones such as serotonin and norepinephrine are promoted by the action of vitamin B6. It also interferes with the formation of the myelin sheath, which covers nerves and participates in nerve impulse conduction. “Consequently, B6 stimulates concentration, memory, mood and attention, and is also important in the prevention of depression and anxiety”, points out the pharmacist.
In addition, several studies suggest that vitamin B6 may have a beneficial effect in children with learning and behavior disorders, in particular ADHD (Attention Deficit Hyperactivity Disorder).
Decreases symptoms of premenstrual tension (PMS)
Research from the University of Reading, UK, also associated daily supplementation of magnesium and vitamin B6 in the relief of symptoms related to premenstrual tension.
With a mean age of 32 years, 44 women received four forms of treatment daily for one menstrual cycle: (1) 200 mg of magnesium, (2) 50 mg of vitamin B6, (3) 200 mg of magnesium + 50 mg vitamin B6 and (4) placebo. The study found a significant reduction in several PMS symptoms among the group receiving 200 mg/day of magnesium + 50 mg/day of vitamin B6.
Prevents cardiovascular diseases
Vitamin B6 participates in the regulation of homocysteine levels, a substance that, in excess, can damage the walls of blood vessels. In addition, the nutrient helps control cholesterol and maintain blood pressure at optimal levels, avoiding problems such as arteriosclerosis and heart attack.
“A lack of vitamin B6 can encourage plaque buildup in blood vessels. Over time, it is possible to have a heart attack or stroke. In these cases, vitamin B6 supplementation can help in the medical treatment, either in the reversal of the condition or in the management of blood pressure and cholesterol levels”.
Fights joint inflammation
Low levels of vitamin B6 have been linked to symptoms of rheumatoid arthritis. Research published in the European Journal of Clinical Nutrition noted the anti-inflammatory benefits of vitamin B6 supplementation in patients with arthritis.
In the study, 35 adults with rheumatoid arthritis were given 5 milligrams a day of folic acid, or 5 milligrams of folic acid plus 100 milligrams of vitamin B6 for 12 weeks. The conclusion was that vitamin B6 supplementation was successful in the inflammatory response in patients with rheumatoid arthritis.
Benefits pregnancy and breastfeeding
Pregnant and breastfeeding women need an additional dose of vitamin B6 to compensate for the baby’s needs. Vitamin B6 assists in the metabolism of consumed protein, which will be used in the production of breast milk.
“To ensure the intake of ideal levels of vitamin B6 during this period, the ideal is to seek medical help, which will supplement the nutrient according to the needs of the pregnant woman”, advises Paula Molari.
Foods Rich in Vitamin B6
Sources of animal origin (pork, beef, poultry, milk, beef liver, salmon, shrimp, heart, tuna, eggs, among others) and sources of vegetable origin (avocado, banana, whole grains, white beans, soy, germ wheat, peas, nuts, potatoes, oats, pistachios, spinach, watermelon, tomatoes, among others).
According to the pharmacist, the amounts should be established according to the physiological needs, taking into account gender, age, health history, continuous use medications, among other factors. But, generally, the ideal to be consumed is 5mg daily, both for healthy women and men.
Effects of overconsumption
Although pyridoxine has low toxicity, doses of 200mg/day can cause neurological intoxication, such as weakness, numbness and/or pain in the nerves (usually in the hands and feet), and digestive disorders, such as diarrhea, nausea and intestinal cramps. “Hence the importance of consuming supplements only under medical guidance. Low or close to recommended doses can be prescribed by nutritionists and pharmacists. Higher doses can only be prescribed by doctors”, concludes Paula Molari Abdo.
